200 Swim, kick, Pull
8 x 50 - 1 to 4 freestyle drills, 5 to 8 stroke drills
6 x 75 kick - 2 with the board, 2 no board, 2 overkick
8 x 50 swim - 1 to 4 DPS/build, 5 to 8 stroke/free
4 x 25 easy, fast
1 x 200 easy pull
3 x 50 fast, easy, fast
1 x 100 easy
1 x 100 fast
warm down
Wednesday, March 9, 2011
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